WOD

23
Jul

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s work is intended to be ”easy”
but keep in mind this type of work will improve
your performance, recovery, quality of life, and
keep stress levels at bay by building the aerobic
system which is your foundation of health!

Warm-up

QOD: What’s your least favorite household chore?

“Cardio Medley”

At an easy pace.

2 Minutes of:

Run

2 Minutes of:

Row

2 Minutes of:

Bike

2 Minutes of:

Single Unders

*This can be done in any order to facilitate class size.

Then coach led with a DB,

DB Hang Power Snatch Practice

*Between sets complete

10 Barbell Rows

5 Hollow Rocks

Metcon

EMOM 30:

Minute 1: 45s Row moderate pace

Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides however client sees

fit)

Minute 3: 45s Barbell Rows (95, 65)

Minute 4: 45s Bike moderate pace

Minute 5: 45s Single Unders

Minute 6: 45s Hollow Rocks

*Score today = Your goal to reach within the next 90 days?

Hypertrophy

Banded push-ups 30 sec/side x2